If you have any problems with the registration process or your account login, please contact contact us.

The Muscle and Brawn Forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Muscle and Brawn community stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

9/17: Back, Traps, Forearms
Deadlifts
370x5
350x5
315x5 -> lower back was ultra-tight and fatigued since I DL’ed heavy 2 days ago; such is the woes of switching to a new routine – I wasn’t expecting good deadlifts today haha. Next time will be much much better
(3 sets of 5, third set AMRAP and increase weight if 7+ reps, 2-3m rest)

Seated Leg Curl (I prefer lying leg curl but this gym didn’t have one)
75x25,15,12
82.5x12,12 -> 82.5 is a good starting point for next workout
(60 in 5, bulldozer sets, 15s rest)

Seated Calf Raise (weight per side)
45x12
35x12, 10, 8
25x 11, 10, 8 -> 25 is a good starting point
(75 in 7, bulldozer sets, 15s rest)
OVERALL Thoughts: I love the bulldozer sets; high volume + high intensity is a recipe for an engaging workout and growth. Ideally the bulldozer sets will be performed with the same weight across but since this was the first week, I needed to experiment and find good weights moving forward. Mind muscle connection on this workout is intense and a definite must.

Good lord at the volume in here! Of course I expected nothing less haha!!

haha, you know this. I'm addicted to volume

Quote:

Originally Posted by Hywelbane

That volume. All I have to say.

Good stuff. Bulldozer sets seem interesting.

haha. Yessir. They're very high intensity and ensure lots of volume and density in a short period of time

Quote:

Originally Posted by BendtheBar

How has the soreness been LD?

hahahahahahaha. Yeahhhh
Calf and hammies are still screaming from the workout on saturday haha.
Basically whatever muscle group I hit on a day, I usually have DOMS for the next 1-2 days but I'd imagine I'll adjust. And to be fair, my recovery wasn't optimal this weekend due to visiting family/friends.

hahahahahahaha. Yeahhhh
Calf and hammies are still screaming from the workout on saturday haha.
Basically whatever muscle group I hit on a day, I usually have DOMS for the next 1-2 days but I'd imagine I'll adjust. And to be fair, my recovery wasn't optimal this weekend due to visiting family/friends.